Health Benefits of Turmeric

7 Health Benefits of Turmeric & Curcumin

12/9/2015

Those of you who know me or have worked with me as your health coach know that turmeric might just be my favorite medicinal food - and for good reason! Not only have I experienced its powerful anti-inflammatory effects myself and with many of my clients, but there are several large scale, quality studies that clearly demonstrate its potent medicinal benefits.

Curcumin is the active, medicinal ingredient in turmeric root, a root that is bright orange, has spicy and sweet notes and looks similar to ginger root. It has been used in Asian cultures for over 5,000 years to treat an array of inflammatory conditions. Remember that inflammation is the body's response to injury or invasion and while some inflammation is necessary to ward off pathogens and repair damaged cells, inflammation can become damaging when it continues long term and when the body inappropriately sends the immune system to attack its own tissues. These inflammatory diseases include: heart disease, IBD & IBS, rheumatoid arthritis, lupus, multiple sclerosis, cancer, diabetes, Alzheimers, fibromyalgia, and Lyme disease-just to name a few.

In this week's What's That?! Wednesday post, I'm super excited to share some of turmeric's/curcumin's many health benefits that can help to prevent and/or treat some of the top inflammatory diseases of our time. I'll also give you some ideas of how to incorporate this medicinal root into your diet with ease!

Health Benefits of Turmeric/Curcumin:

Reduces Joint & Muscle Pain & Swelling - Curcumin contains more than 2 dozen anti-inflammatory and anti-oxidant compounds and research indicates that it is more effective than several prescription or over the counter medications including aspirin, ibuprofen, Motrin, and even steroidal medications. Some of these compounds reduce free radical damage as well as inhibit the COX-2 enzyme that promotes pain, swelling, and stiffness and has proven to be helpful in the management of arthritic conditions. Another plus is that curcumin has no known side effects, so compared to its western medicine counterparts like NSAID's and steroids, it doesn't damage the lining of your gut or increase your risk of heart disease.
Helps to Prevent Cancer- Several studies show that curcumin has anti-cancer benefits and can block the formation of special cancer promoting enzymes and proteins that feed and spread cancer. It has been demonstrated to kill certain cancer cells, reduce tumor sizes, and help to prevent cancer from spreading and growing. Data suggests it may be most helpful in preventing and treating breast, colon, and skin cancers.
Improves Detoxification - Curucmin was shown to raise the levels of two very important liver detox enzymes (glutothione-S-transferase and UPD glucuronyl) which enhance the body's ability to detoxify. Without the body's detox pathways running optimally, pathogens, toxins and waste make a home in our body and promote inflammation and disease.
Protects the Cardiovascular System - Research indicates that curcumin can prevent the oxidation of cholesterol that damages blood vessels and prevent build up of plaques in the arteries that can lead to heart attack or stroke. Homocysteine is considered to be a risk factor for heart disease, and curcumin is also a good source of Vitamin B6 which is needed to keep homocysteine levels from getting too high. Curcumin can also be safer than stain drugs like Lipitor which increase your risk for kidney and liver damage.
Reduces Symptoms of Gastrointestinal Diseases - Not only does turmeric stimulate the production of bile to assist in fat digestion, but its anti-inflammatory properties can help heal painful and debilitating digestive diseases like Chrons, ulcerative colitis, IBS, and leaky gut. Typical medications used to treat this disease can help to reduce the pain, but often come with the unwanted side effect of damaging the intestinal lining over time - which makes these conditions progressively worsen. Your gut lining is your body's first line of defense in your immune system and when it becomes damaged it can lead to a leaky gut and multitude of other health complications. Curcumin has been shown to decrease inflammation in the gut and support the growth of good bacteria that support and improve our digestion and protect our immune system.
Prevents & Treats Diabetes - A study published in 2009 from Auburn University showed that curcumin is 400 times more effective than metformin (a popular diabetes drug) in activating AMPK which improves insulin sensitivity and can help to reverse type 2 diabetes. 400 times!!!??!!....WOW...that is food as medicine at its best right there! Curcumin has also been shown to reduce or slow down the onset of complications from diabetes like neuropathy, heart disease, and retinopathy.
Protects Against Alzheimer's & Other Degenerative Brain Diseases - Several studies show that curcumin boosts brain-derived neurotrophic factor (BDNF) which can reduce the risk of degenerative brain diseases. BDNF is one of the items that has been found to be low or deficient in diseases like Alzheimers and chronic depression. BDNF increases the growth of new neurons and helps to slow or prevent these inflammatory conditions. Curcumin has also been shown to cross the blood-brain barrier and clear the amyloid plaques that are associated with Alzheimers disease.

How to Buy, Supplement, & Cook with Turmeric:
Ground turmeric can be found in all grocery stores and fresh turmeric root can be found in natural foods stores and some mainstream grocery chains. It is a root spice that looks similar to and usually located near the fresh ginger root.

You can buy turmeric or curcumin supplements at most natural food and vitamin stores. Look for one that is made from organic ingredients and contains at least a small amount of black pepper to improve absorption. You can also swallow a few whole black peppercorns with your supplement to enhance the effect. Take these with a meal that includes fat and look for a supplement that is between 250 and 500 mg. Take 1-3 times daily depending on your health concerns. Turmeric can interfere with anti-coagulants and some non-steroidal anti-inflammatory drugs so always consult your physician before adding this supplement to your routine. I like Gaia Brand: Turmeric Supreme.

Get lots of this golden root into your diet as well - turmeric can be added to many more dishes than just curries which are typical. Try adding it to other soups and stews, casseroles, sweet potatoes, roasted vegetables, eggs, organic chicken and teas. Jen and I use turmeric in many of our recipes, so consider our Anti-Inflammatory Meal Plans to help you boost your intake of this healing spice! Here are a few recipes for you to get started in your exploration...

Enjoy!
~Billie